Hey Reader,​

Imagine if the scale could tell you more than just a number. What if it could tell you things like:

“That breakfast kept me satisfied for hours!”

“I wasn't thinking about food again until lunchtime.”

“Dinner had me wandering into the pantry looking for something sweet an hour later.”

“I ate enough, but I never really felt satisfied.”

Of course, the scale can’t tell you any of that. (But your body can!)

When you’re focused on calories, macros, and the number on the scale, it’s easy to miss the other feedback your body is giving you.

Last week, we talked about why the “calories in” side of the energy balance equation isn’t nearly as precise as your tracking app makes it appear. Food labels are estimates. Digestion and absorption vary. How food is processed and prepared matters. But that doesn’t mean tracking calories is useless!

Tracking can be a helpful tool for building awareness. But when expectations and results don’t match, the answer isn’t always to track harder or immediately assume something is wrong with your body. Sometimes, it helps to collect a different kind of information. And that’s where these three experiments come in.

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1️⃣ Swap one highly processed snack for a more whole-food-based option

For example:

• Plain Greek yogurt with berries or another fruit, a drizzle of honey, and sliced almonds
• An apple with a natural, unsweetened nut butter
• Cottage cheese with peaches
• Turkey slices, cheese, and baby carrots
• A couple of hard-boiled eggs with fruit

Then think about:

How hungry were you before eating? How satisfied did you feel afterward? How long was it before you started thinking about food again?

This experiment is helping you learn which foods help you feel more satisfied, feel good, and have staying power.

2️⃣ Eat Slowly

Most of us can finish a meal much faster than our brains can fully register it.

That’s especially true when you’re standing at the counter, eating in the car, or feeding everyone else while trying to sneak a few bites in between yourself.

Choose one meal or snack each day and try to make it last a few minutes longer than usual.

You might:

• Put your fork down between bites
• Take a sip of water between bites
• Notice the flavor and texture of the food
• Hold your utensil in your non-dominant hand

When you’re about halfway through your meal, you might ask yourself:

“How hungry am I now compared to when I started?”

This is a great way to check in before your plate is empty.

Over time, this can help you recognize the difference between still being physically hungry, enjoying the taste, and continuing simply because the food is there.

Now, I realize this isn't realistic for everyone. If you're a teacher with a 15-minute lunch or a parent trying to eat while taking care of little kids, you might not have this luxury. Even slowing down for the first few minutes of a meal, or practicing with ONE snack or meal a day, can help you become more aware.

3️⃣ Build one meal around protein and vegetables

Before you eat at your next meal or snack, try starting with two simple questions:

What’s my protein?
What vegetable or fruit could I add?

Choose a protein you enjoy. Maybe that’s chicken, fish, lean beef, eggs, Greek yogurt, cottage cheese, tofu, or beans. Then add one or two fist-sized servings of vegetables, or include fruit if that fits the meal better.

For example:

• Taco bowls with seasoned meat, lettuce, peppers, salsa, cheese, and avocado
• Chicken with roasted vegetables and potatoes
• Eggs with sautéed vegetables, and a side of fruit if you want something sweet
• Tuna pouch with a side of sliced bell peppers and some hummus
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Afterward, notice how the meal affects your hunger, fullness, cravings, and energy over the next few hours.

When protein and produce are more intentional, portions of carbs may naturally become smaller. You may feel satisfied with a smaller serving of rice, potatoes, or pasta instead of making them the base of the meal.

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That’s the purpose of these experiments. It’s to help you develop other skills and tools that calorie-tracking alone can’t teach you.

Which experiment would be most helpful for you this week?

Hit reply and tell me which one you’re going to try. I’d love to hear what you notice.

Until next time,